Prehrana sportaša

master's thesis

• Title (english): Nutrition of athletes
• Author: Donat Grgurović
• Mentor: Jasna Pucarin-Cvetković (mentor)
• Committee member: Milan Milošević (predsjednik povjerenstva)
• Committee member: Jagoda Doko Jelinić (član povjerenstva)
• Committee member: Jasna Pucarin-Cvetković (član povjerenstva)
• Granter: University of Zagreb; School of Medicine; (Department of Environmental and Occupational Health); Zagreb
• Defense date and country: 2014-07-15, Croatia
• Scientific / art field, discipline and subdiscipline: BIOMEDICINE AND HEALTHCARE; Public Health and Health Care; Health Ecology

Abstract

Prehrana sportaša značajna je za postizanje što boljih sportskih rezultata. Naglasak je u prehrani sportaša stavljen na pažljivo planiranje vrste, kvalitete te omjera hranjivih i zaštitnih tvari. Visok udio ugljikohidrata, te primjeren udio masti i bjelančevina temelj su prehrane sportaša. Mikronutrijenti, odnosno vitamini i minerali, moraju biti pažljivo balansirani iz zdravstvenih razloga, ali i zbog adekvatne sportske izvedbe. U slučaju manjka pojedinog mikronutrijenta nužna je njegova suplementacija.
Prioritet prehrane sportaša zadovoljavanje je energetskih potreba organizma. Preporučen dnevni unos energije varira od osobe do osobe i ovisi o spolu, dobi, visini, masi i tjelesnoj aktivnosti tijekom dana. Odabir kvalitetnih hranjivih tvari mora početi već prilikom bavljenja sportom u dječjoj dobi kako bi se osigurao ispravan rast i razvoj organizma. Omjer unešenih hranjivih tvari razlikuje se ovisno o vrsti sporta kojom se sportaš bavi, ovisno je li riječ o sportovima u kojima je ključna izdržljivost ili mišićna snaga. Unos hrane prije treninga dokazano poboljšava sposobnost obavljanja treninga. Tijekom treninga ključna je nadoknada vode i elektrolita, što se postiže obilnom hidracijom te sportskim pićima sa 6-8% ugljikohidrata. Nakon treninga sportaši moraju nadoknaditi potrošene glikogenske rezerve, za što je potreban obrok bogat ugljikohidratima, ali i bjelančevinama ako se želi postići anabolički učinak na mišiće.
Optimalna hidracija važan je čimbenik uspjeha na sportskim natjecanjima. Dehidracijom se smatra deficit tekućine u iznosu od 2-3% tjelesne mase. Dehidracija kompromitira izvođenje aerobnih vježbi i povećava rizik od potencijalno smrtonosnih toplinskih stanja poput toplinskog udara.

Abstract (english)

Nutrition of athletes is important in achieving the best results possible. Emphasis in an athlete's diet is placed on carefully planned type, quality and ratio of nutrients. A high proportion of carbohydrate, moderate amounts of fat and low protein intake are the foundation in the nutrition of athletes. Micronutrients, vitamins and minerals, need to be carefully balanced for health reasons, but also because of adequate sports performance. In case of shortage of individual micronutrients their supplementation is necessary.
Satisfying the energy needs of an organism is the priority in athletic nutrition. Recommended daily energy intake varies individually and it depends on gender, age, height, weight and physical activity throughout the day. Selection of high quality nutrients must begin as early as during childhood in order to ensure proper growth and development of the organism. Ratio of entered nutrients varies depending on the type of sport that the athlete does, whether it is a sport in which the key is endurance or muscular strength. Food intake before training is proven to enhance the ability to perform training. During the training intake of water and electrolytes is crucial, which is achieved with abundant hydration and sports drinks which contain 6-8% carbohydrate. After training athletes have to compensate consumed glycogen reserves, which requires a meal rich in carbohydrates, but if there is a need to achieve anabolic effect on muscles, meal must also be rich in protein.
Optimal hydration is an important factor of success in sports competition. Dehydration is considered to be a loss of liquid in the amount of 2-3% of body weight. Dehydration compromises the performance during aerobic exercise and increases the risk of potentially fatal heat conditions such as heat stroke.

• Keywords: sportaši; prehrana; hidracija
• Keywords (english): athletes; nutrition; hydration
• Language: croatian
• URN:NBN: urn:nbn:hr:105:662781
• Study programme: Title: Medicine; Study programme type: university; Study level: integrated undergraduate and graduate; Academic / professional title: doktor/doktorica medicine (doktor/doktorica medicine)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Open access
• Created on: 2015-11-03 14:47:41